I find it an all-consuming and inspiring task to prepare dishes that are disarming in taste, while at the same time helping to build and sculpt muscle. I am not short of culinary ideas, which is why my gym mates (of course those who care about their menu, because there are also those who eat junk food) often refer to the recipes I have tried out. Dinners are the most difficult for gym-goers. They are more time consuming and require a bit more inventiveness in the kitchen than breakfast sandwiches. So I decided to write a series of articles, which will prove to every kitchen layman that weight gaining diet can be simple, cheap and delicious. Here is the first of them.
Table of contents
Dinner on a weight gain diet – protein is a priority!
If you are on a cycle for mass, most of the place on your dinner plate should occupy protein.
Meats with low fat content (e.g. chicken or turkey breast, lean beef, pork tenderloin), fish (e.g. hake, pollock, cod, salmon, tuna, mirin) and giblets (e.g. liver, heart) are best. You should also reach for eggs, seafood and legumes, which are an excellent source of vegetable protein. Rice, groats, yoghurt, kefir, cream, cereals and bran are also high in protein.
However, man does not live by protein alone. Dinner on a diet for mass should be as varied as possible and provide the body with a number of other important nutrients. Make sure you get enough vitamins, minerals and carbohydrates (salads, greens, cooked vegetables, groats, rice, pasta).
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Cheap and easy diet for weight gain – recipes for 3 dinners
1 Braised chicken livers with vegetables
Liver contains a lot of protein and iron and is great for a weight loss diet. If you season it well and combine with interesting additions, you will obtain a dish with very interesting taste qualities. I propose to prepare liver in the company of green beans and broccoli. They go well with liver, and most importantly – they contain a large amount of vegetable protein, which, as we know, is a great ally of a diet for muscle mass. To sharpen the taste it is worth adding some stewed onions and a few spices. I usually serve this dish with pearl barley and salad.
- 0.5 kg poultry liver
- approx. 200 g green string beans
- approx. 200 g broccoli
- 2 onions
- seasonings: salt, pepper, hot pepper, garlic, marjoram, thyme, parsley
Wash and dry the liver thoroughly. Shred the broccoli and cook the beans. Slice the onion, fry in oil until golden brown, remove from the pan. Coat the liver in flour, fry in oil. Add previously fried onions, beans and broccoli cut into smaller pieces. Pour a small amount of water into the pan, season the dish with pepper, paprika, marjoram, dried garlic, thyme and parsley. Do not spare the spices! Mix everything together, simmer covered for a few minutes over low heat. Add salt at the very end of cooking.
2. tuna and vegetable casserole
Fish is an excellent source of easily digestible protein, rich in all essential amino acids, so if you are on a diet for mass, try to reach for it as often as possible. Tuna in own sauce from a can is great for quick and simple dishes, for example casseroles, which I often reach for myself. I take tuna, some pasta, a few vegetables, some cheese, herbs and spices. This comes out as a distinct, flavorful dish that I recommend to everyone.
- 2 cans of tuna in own sauce
- 1 jar of mixed canned vegetables (carrots, peas, corn or carrots and peas)
- 1 tin of sliced tomatoes in brine
- 1 jar green olives
- 1 red pepper
- 2 onions
- approx. 250 g yellow cheese
- approx. 200 g pasta
- Spices: basil, oregano, marjoram, thyme, granulated garlic, chilli, salt.
Cut the onion in half slices, pepper in strips. Lightly fry the onions in a little oil, after 2-3 minutes add the peppers. Fry for a few minutes. Boil pasta and cool it down. Cut the olives in half. Mix the pasta with all the vegetables, add a big pinch of all the spices, finally add the drained tuna and gently mix the ingredients once again. Put part of the mixture into the ovenproof dish, sprinkle it with half of the grated cheese, put the other part of the mixture, sprinkle with the remaining cheese. Bake the dish for about 30 minutes at 180 degrees.
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3. one-pot dish with legumes as the main ingredient
Legumes are rich in protein, that is why it is worth to use them frequently in your weight loss diet. They are suitable not only for dinner dishes, but also for stuffings, salads, salads, salads, homemade spreads, soups. Here is a simple and quick recipe for a real bomb of vegetable protein, that is, a one-pot dish with legumes.
- 1 can of chickpeas
- 1 tin of red beans
- 1 tin of green peas
- 1 can of green beans
- 200 g tomato paste or tomato paste concentrate
- 2 onions
- 2 peppers
- 200 g mushrooms
- optional: chicken breast fillet
- seasonings: salt, sweet and hot paprika, pepper, nutmeg, curry, herbes de Provence
Cut the onion into feathers and the pepper into strips. Fry them until soft. Peel and chop the mushrooms and fry them as well. If you want to add chicken to the dish, dice it and fry. In a large pot put chickpeas, beans, peas, green beans, pour about 1,5 glass of water, add tomato paste or concentrate. Mix. The consistency of the dish should be slightly watery, but thicker than a classic soup. Add previously fried vegetables and optionally chicken. Cook everything over low heat for about 15 minutes. Add spices, cook the dish for another 10 minutes.
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